1. Fats
Chapter 7

2. Lipids Fats are part of a complex group of nutrients known as lipids.
Naturally occurring
Cannot be dissolved in water
2 types:
Triglyceride –
a basic fat molecule
main component of fatty tissue
Sterols –
lipids found in cell membranes
cholesterol

3. Triglycerides Purposes To help the body absorb vitamins A, D, E, and K
To serve as an energy reserve
To protect against temperature extremes
To cushion and protect the heart and other vital organs
To protect bones from injury
To help you feel full longer
And to help the body use carbohydrates and protein efficiently

4. Structure of fats (triglycerides)
Broken down by enzyme lipoprotein lipase (LDL)
Glycerol
Fatty acids – basic building blocks of fats (3-tri)
Adipose cell – put fats back together and stored as
energy until the body requires it.

5. Essential fatty acids Body makes some, but not all, fats for itself.
Fatty acid your body needs but can’t make is called an essential fatty acid.
Omega-3 – linolenic acid
May lower the risk of heart disease
Salmon, sardines, mackerel, trout, herring
Fax seeds, kiwifruit, walnuts, pumpkin seeds, sunflower seeds and
leafy vegetables

6. “Bad” Fats Saturated fat Trans fat Cholesterol Lard Shortening
Mayonnaise
Gravy
Butter
margarine

7. Saturated fat Primarily in foods from animals
But also, coconut and palm oils
Bacon
Butter
Chocolate
Coconut
Cream cheese
Fatty meat
Whole milk

8. Trans fats Deep-fat fried foods Created by hydrogenating oils Cakes
Prolong shelf life
Look for words
Hydrogenated
Partially hydrogenated
Deep-fat fried foods
Cakes
Chips
Cookies
Crackers
Donuts
Imitation cheese
Margarine
Shortening

10. Cholesterol
A waxy, soft substance found among the fats in the body and around cells
Needed to form cell membranes and hormones
Too much is unhealthy – leads to heart disease
Egg yolks
Whole milk products
Fatty meats

11. Cholesterol LDL – low density lipoprotein
Takes cholesterol from the liver to wherever it is needed in the body. “Bad”
Excess LDL can build up in the artery walls and increase the risk of heart disease and stoke.
Blood test – you would want LDL to be low
HDL – high density lipoprotein
Picks up excess cholesterol and takes it back to the liver for excretion.
Good - “H” healthy or happy
Blood test – you would want HDL to be high.

12. “Good fats” Monounsaturated fat Polyunsaturated fat
Liquid at room temperature – most oils
Lower blood cholesterol levels
Omega 3 – reduce inflammation that helps to decrease cholesterol buildup in artery walls as well as pain from arthritis
Monounsaturated
Avocado, canola, olive, peanut and sesame oils, nuts olives and peanut butter
Polyunsaturated
Corn, cottonseed, safflower and soybean oils, nuts seeds, and fatty fish like herring, salmon and tuna

13. Fat also… Enhances flavor and texture of food
Adds moisture and tenderness to some foods
Adds crispiness to others
KEY: eat small, healthy amounts

14. Controlling fat
Cut fat you may be able to add more food without increasing calories
Substitute carbohydrates and proteins
Beware of hidden calories in low-fat and fat-free foods
Eat fruits, vegetables and whole-grain
Choose fat-free or low-fat milk, yogurt and cheese
Remove skin for chicken and turkey before eating

15. Controlling fat - continued
Choose lean cuts of meat – trim off and drain fat
Watch portion sizes
Limit fried foods
Limit the amount of cheese in your diet
Eat high-fat desserts only occasionally

16. What is fat? True/False
Olive oil is a better fat for you than pancakes.
True
The amount of fat we eat impacts our weight & health more than the type(s) of fat we eat.
False
Fat is made up of molecules called triglycerides.
Triglycerides are all alike

17. Fatty acid chains determine if fats are solid or liquid, if they go rancid quickly or how good or bad it is for you.
True
Saturated fats are worse for you than trans-fats
False
The only way you know if trans-fats are in your foods is if you see the words “partially hydrogenated” in the ingredient list.
Most unsaturated fats are good for you while saturated fats are bad if eaten in excess.
The FDA allows manufacturers to say a food has 0 grams of trans-fats even if it has .5 grams